When I say "Tofu" to any non-Vegan or non-Vegetarian the most common reaction is usually a contorted face or "Oh, I hate that." And they really aren't that far off base. A plain, uncooked block of Tofu is disgusting. In fact, it's downright inedible. 

But when you mix some spices with creativity, you can transform an ugly, tasteless block of soybeans into something magnificent! In this case, you can make a delicious, easy Vegan appetizer in under 30 minutes. 

Ingredients:

1 (14 oz) block of Organic Extra Firm Tofu
2.5 Tablespoons Crunchy Organic Peanut Butter
1/4 Cup Soy Sauce
5 Tablespoons Hot Water
1/2 Teaspoon Ground Ginger Powder
3 Tablespoons Olive Oil or Sesame Oil 

Instructions:

1. Preheat oven to 350F. 

2. Remove the Tofu from the packaging and drain. Press the Tofu on a cutting board until completely dry using paper towels. Cut the Tofu into thick cubes.

3. Place the Tofu cubes onto a nonstick cookie sheet in a single layer.

4. Bake the Tofu cubes for 25 minutes, flipping half way through to ensure they are crispy on all sides. While the Tofu is baking, mix all of the sauce ingredients together in a medium size bowl. 

5. If the sauce is too thin, add flour, one tablespoon at a time. 

6. Remove the Tofu from the oven after 25 minutes and allow to cool on a baking cooling rack. Once cool, place the Tofu cubes in a bowl and pour sauce over them. Allow to marinate for about 10 minutes. If you are using a bowl that is oven safe, I'd recommend throwing the Tofu back in the oven for a few minutes to heat up before serving. 

I hope you have been able to get outside and enjoy the fabulous Spring weather. Mother Nature had some mood swings for a few weeks but I think (fingers crossed) she has finally sorted herself out and Spring is here to stay. 

One of my favorite Spring vegetables is asparagus. It's packed with vitamins and minerals and can be added to almost any dish. It's excellent as a standalone side but so versatile that it's delicious in soup, salad, and casseroles. 

I recently featured asparagus in a bright and flavorful quinoa salad slightly adapted from Two Peas & Their Pod that will have you licking your plate. The salad will take you about 20 minutes to make and shouldn't cost more than $10 to buy all of the ingredients. It's perfect to make during the week and will give you plenty of leftovers for lunch. 

What you will need: 

Salad:

• 1 cup quinoa 
• 1 1/2 cup vegetable broth
• 1 cup frozen peas
• 1 bunch asparagus, chopped into 1" pieces
• 1 avocado
• 1/2 fresh squeezed lemon 
• 1/4 cup freshly chopped basil
• 1/8 cup finely chopped pine nuts
• salt and pepper to taste

Dressing:

• 2 tablespoons olive oil
• 1 fresh squeezed lemon
• 1 teaspoon agave
• 1 clove garlic, minced
• 1 tablespoon freshly chopped basil
• salt and pepper to taste

How to make it: 

1. In a medium pot add vegetable broth and quinoa and bring to a boil. Cook over medium heat for 5 minutes, then turn down heat to a simmer and cook for another 15 minutes, constantly stirring. 
2. While the quinoa is cooking, add asparagus to a large boiling pot of water and cook for 5  minutes. Add the peas and cook for another 2 minutes. Drain the asparagus and peas and return to large pot. 
3. In a small bowl, combine all of the dressing ingredients together until well blended. 
4. Combine the quinoa, asparagus and peas in the large pot. Add the avocado, lemon juice, basil, and pine nuts. Pour dressing over the salad and mix until well combined. 

Enjoy!

Are you looking to cut back on meat but don't like soy or tofu? Try jackfruit as a juicy and delicious meat alternative. 

For the most recent Taco Tuesday, I made vegan tacos filled with the Jackfruit Company's tex-mex jackfruit, garnished with vegetables, fresh herbs, an avocado cream and fresh lime. Hole cow! They were lip smacking good. 

The best news is that jackfruit, also known as "pulled pork for vegetarians," only has 50 calories and 1g of fat per serving! Can't beat that. Jackfruit's meaty texture has become a common meat replacement that is low in calories and free from soy, gluten, and cholesterol. You will fool any meat lover with the taste!

Jackfruit is native to south and southeast Asia and is the world's largest tree-borne fruit with some weighing up to 100 pounds! It has often been hailed as the miracle crop because of its size and resistance to drought that could save millions from starvation. If that is the case, I really hope to see this fruit rise in popularity. It is a cross between a pineapple, apple, mango, and banana, but when it's seasoned you don't taste those fruity flavors at all. 

Here is a very simple, quick (no more than 30 minutes), and flavorful recipe that you can try any night of the week. It also shouldn't cost you more than $10 - $15, which is definitely a bonus! 

Ingredients:
2-4 white, whole wheat, or corn tortillas
Olive oil or coconut oil cooking spray
1 package Jackfruit (can be bought in many grocery stores)
1 tomato, diced
1/2 onion, diced
1 green pepper, julienned
5 leaves of basil, chopped
Handful of chopped cilantro
1 tablespoon vegan sour cream (optional) 
1 fresh lime, squeezed
salt and pepper to taste

Avocado Cilantro Cream
1/2 cup fresh cilantro, chopped
1 ripe avocado
1 freshly squeezed lime
1 teaspoon Follow Your Heart Vegenaise 
Salt and pepper to taste


Instructions:
1.To make the avocado cilantro cream, simply place all of the ingredients in a food processor or even a small ninja will do (which is what I currently have) and blend until creamy. You may need to add 2 tablespoons cold water to the mixture.
2. In a large deep frying pan or a griddle, generously cover with cooking spray. Over medium heat, lightly cook the green pepper for 3 - 5 minutes, until some sides brown.
3. In same pan or griddle,  cook entire package of jackfruit for just a few minutes until warm. Set aside.
3. Respray the frying pan or griddle with cooking spray and cook 1 tortilla at a time to gently brown and crisp.
4. Spoon jackfruit with cooked green pepper slices, tomato, basil, and onion to your desired amounts on to warm tortilla. Add a dollop of the avocado cilantro cream and a dollop of vegan sour cream and squeeze 1/2 fresh lime over tortilla.  
​Enjoy!



Nutrition Facts (based off of white tortilla and no vegan sour cream)
Servings 2
Amount Per Serving
Calories 239
Total Fat 12 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 664 mg
Total Carbohydrate 30 g
Dietary Fiber 15 g
Sugars 7 g
Protein 6 g

Whoever says salads are boring hasn't tried a buddha bowl. A buddha bowl, according to the urban dictionary, is a bowl packed so full that it has a rounded "belly" appearance on the top much like the belly of a buddha.  Based on that definition, I've been making buddha bowls for years and didn't even know it!

Buddha bowls are low in carbohydrates, high in protein, high in fiber, and low fat. They are simple to make, flavorful, colorful, and packed with nutrients. 

Added bonus: they require little to no cooking, depending on what you include in yours. Really, there is no reason you shouldn't make your next meal a buddha bowl. 

This particular recipe will require about 30 minutes of preparation from cutting the vegetables. You can vary your buddha bowl to your liking. This recipe, which I call the "KuKu Bowl" named for my husband, makes enough for two overflowing bowls. 

Ingredients:

Buddha Bowl
1 head romaine lettuce, washed and chopped
1 tomato, chopped
1/4 small red onion, diced
3/4 cup cooked bulgur (dry cracked wheat) 
6 tablespoons black beans
1 cucumber, peeled and cubed
1 package Nasoya chipotle flavored tofu, cubed
1 can whole kernel corn
1 sweet potato, cubed
6 tablespoons garbanzo beans
1/2 cup sliced roasted red peppers
2 tablespoons olive oil 
1 teaspoon Melt or Earth Balance vegan butter
Salt and pepper to taste

Avocado Cilantro Cream
1/2 cup fresh cilantro, chopped
1 ripe avocado
1 freshly squeezed lime
2 teaspoons Follow Your Heart Vegenaise 
Salt and pepper to taste
2 tablespoons cold water


Instructions. 
1. Preheat oven to 350F. Lightly grease a baking sheet with olive oil or coconut oil cooking spray. Place sweet potato cubes onto baking sheet and drizzle with olive oil, salt, and pepper. Bake for 30 minutes. 

2. While the sweet potato is baking, heat 1 1/2 cups water in a medium size pan. Once the water comes to a boil, add 3/4 cup bulgar, 1 teaspoon vegan butter, and salt to taste. Cook covered on medium heat for 20 minutes then turn heat down to a simmer for another 10 minutes until all of the water has been absorbed. Stir frequently to avoid sticking. 

3. While the sweet potato and bulgur are cooking, you can chop and prepare the remaining vegetables. Evenly divide one half of the vegetables in each of the bowls, starting with the lettuce and filling in the bowl with each of the ingredients. 

4. To make the avocado cilantro cream, simply place all of the ingredients in a food processor or even a small ninja will do (which is what I currently have) and blend until creamy. You may need to add 2 tablespoons cold water to the mixture.


​
Nutrition Facts
Serving size:  2

Calories 609
Total Fat 29 g
Saturated Fat 4 g 
Cholesterol 0 mg 
Sodium 2433 mg
Total Carbohydrate 82 g 
Dietary Fiber 16 g
Sugars 17 g
Protein 14 g 

Today is the first day of Spring! Hooray! The days are already longer, brighter, and for the most part warmer. 

Summer is just around the corner. I'm already dreaming of lounging on the beach or boating on Cape Cod with my favorite guy aka my husband. But before I drift away into fantasy land, I want to share with you a super easy, delicious, and light vegan appetizer (that could serve as a meal if you aren't very hungry) that is perfect for Spring. 

Oh and did I mention, no cooking is required?! Score!

Spring rolls are fantastic to serve at a party, to fill up on before dinner, or just to have as a snack whenever. They are low fat, low in calories, gluten-free, and filling. This recipe was inspired (and slightly adapted) from Chef Roberto Martin's cookbook "Vegan Cooking for Carnivores."

Ingredients:
(Makes about 16 Spring Rolls) 
​
Spring Rolls: (You can play around with the filling depending on what you have/enjoy most) 

1/2 head red cabbage, julienned
1 bunch cilantro, roughly chopped
1 bunch scallions, chopped
15 fresh basil leaves, cut into chiffonade
20 fresh mint leaves, chopped
1 fat carrot, peeled, grated, and squeezed dry in a paper towel
1 cucumber, peeled and julienned
1 geen pepper, cored, seeded, and julienned
2 packages spring roll wrappers (rice papers can be ordered on Amazon or bought in a local Asian market)
1 package Trader Joe's marinated tofu , chopped into small cubes 

Dipping Sauce:

1/2 cup Peanut Butter (I prefer chunky)
1/4 cup hot water
2 tablespoons Soy Sauce
2 tablespoons white or yellow Miso 
2 tablespoons minced fresh (or powder) Ginger


Make the dipping sauce: In a small bowl, whisk together all ingredients.

Assemble the Spring Rolls: 

1. Mix all of the vegetables in a large bowl and set aside. 
2. Select a dish or pan that is large enough for the rice paper to lie flat inside. Add about two cups warm water to the dish and soak rice paper for about 20 seconds, or until the paper has softened but not become too gummy.
3. Place the rice paper on a cutting board and rub it gently to help spread water out evenly on the paper. 
4. Place about 1/2 cup of the vegetable/tofu mixture on the rice paper, slightly below the center.
5. Picking up the edge closest to you, fold over the rice paper onto the vegetable/tofu mound. Fold the right and left sides towards the center. Roll the rice paper gently as if making a burrito. 
6. Place Spring Rolls on a baking sheet covered with a moist piece of wax paper to prevent from sticking to each other and the baking sheet. 
7. Refrigerate for approximately 1 hour before serving. Cut each Spring Roll in half at a slight angle just before serving. Enjoy! 




Nutrition Facts
Servings 16.0
Amount Per Serving
Calories 149
Total Fat 5 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 208 mg
Total Carbohydrate 20 g
Dietary Fiber 2 g
Sugars 3 g
Protein 6 g

I may not be Irish or eat meat, but I can still celebrate, eat satisfying comfort food,  and celebrate St. Patrick's Day! 

As a small challenge, I wanted to experiment and make some traditional Irish comfort foods, but veganize them. I made Shepherd's Pie, red cabbage and "beef" and Irish soda bread. All of the dishes were delicious, easy, packed with protein, and hearty  They are dishes that can be served anytime, not just St. Patrick's Day. 

Vegan Irish Soda Bread: 

This recipe was adapted from Allrecipe's "Amazingly Easy Irish Soda Bread." The prep was quick, just 15 minutes, and it took under 1 hour to bake. The recipe calls for 1/2 cup margarine, so I used Melt's vegan butter. It also calls for 1 cup of buttermilk. I had no idea what I could use as a vegan replacement for buttermilk but thanks to Live Strong, found out that 1/2 cup of Tofutti sour cream mixed with 1/2 cup water does the trick. 


​Vegan Shepherd's Pie:

This dish will take about 1 hour, but the prep is easy and straight forward. 

Ingredients

3 pounds, peeled and chopped Yukon gold potatoes
3- 4 tablespoons Vegan Butter (Earth Balance or Melt work great)
2 tablespoons unsweetened almond milk (optional)
1 tablespoon Vegan sour cream (optional)  
2 tablespoons Olive Oil
1 onion, diced
3 garlic cloves, diced
3 carrots, peeled and chopped
2 cups chopped mushrooms
1 package Gardein meatless ground beef crumble or other meatless crumble 
1 teaspoon Oregano
1 teaspoon Thyme
1 teaspoon dried Basil
1 can fresh kernel corn
Salt and Pepper to taste

​Instructions

1. Preheat oven to 375F. Lightly grease (Coconut oil or Olive Oil sprays work great) a round 2-quart baking dish or one similar in size. 
2. Fill a large pot with water and bring to a boil. Add salt to the water if desired. Place chopped potatoes in the boiling water for about 15 minutes or until they crumble when poked with a fork.
3. Drain potatoes. Returned drained potatoes to pot and begin to mash with a fork or potato masher. Add Vegan butter and unsweetened almond milk  to the pot. Salt and pepper to taste. Whip potatoes until fluffy. Set aside.
4. In a large deep frying pan, over medium heat add the olive oil, garlic, and onion. Saute until golden brown, approximately 5 minutes.  Mix in the carrots, meatless ground beef crumble, and mushrooms. Sprinkle in Oregano, Thyme, Basil, and salt and pepper. (Adjust seasoning to taste) Saute for another 10 - 15 minutes, constantly stirring. Set aside. 
5. Transfer meatless ground beef and vegetable mixture into the baking dish, making sure it is evenly spread out along the bottom. Add corn on top of the mixture, careful to evenly spread it over. Finally, top your third layer with the mashed potatoes.
6. Optional. Brush potatoes with 1 tablespoon melted Vegan Butter and mix with 1 tablespoon sour cream and 1 tablespoon water to help brown the top of the potatoes.
7. Place dish in the oven and bake for 45 minutes. Allow it to cool before serving. Enjoy!


Red Cabbage & "Beef"

This dish will take about 10 minutes of prep and no longer than 30 minutes of cooking time. And it should cost less than $10.

Ingredients:
​
1/2 head red cabbage, chopped
3 carrots, peeled and chopped
3 stalks celery, chopped
1 onion, diced
4 cups vegetable stock
1 package WestSoy cubed Seitan 
1-2 tablespoons Olive Oil or Vegan Butter
2- 4 tablespoons flour
1-2 teaspoons corn starch


Instructions

1. In a large, deep frying pan over medium heat saute onion in Olive Oil or Vegan butter until golden brown.
2. Add vegetable stock. Toss in carrots, cabbage, celery, and Seitan. Cover and simmer over medium heat for about 20 minutes, stirring occasionally.
3. Remove lid and add flour and cornstarch to thicken the sauce to desired consistency. You may need to add more flour or cornstarch depending on how thick you prefer your dish. Enjoy!

For Thursday's Tasting, I choose 7 shades of hummus. When you are a hummus addict like me,  why have just one flavor of hummus when you can have one for each day of the week? 

What flavor do you hummus? Healthy food doesn’t have to be boring, add some color!

This homemade hummus food palette is indulgent, creamy, and may I dare say visually sexy. It’s OK to play with your food, spice up ordinary foods, and help cure your culinary boredom. 

The featured flavors are:

Avohummus- Avocado & hummus (1 -2 avocados depending on size & basic hummus recipe) 

Bummus- Beets & hummus (6 slices of beets, plus beet juice & basic hummus recipe)

Artihummus- Artichoke & hummus (6 Artichoke hearts & basic hummus recipe)

Rummus - Roasted Red Pepper & hummus (6 slices of Peppers from Whole Foods or Trader Joe's jar & basic hummus recipe)

Oliummus- Black olive & hummus (1 container black olives & basic hummus recipe)

Humbean - Black beans & hummus (equal parts black beans & chickpeas)

Humin- Cumin & hummus (1 tsp of ground cumin to basic hummus recipe) 

Making hummus at home is so easy and cheap you will never want to buy store brand again. Sure store bought is convenient, but who really wants to pay $4 or $5 for a plastic container? Below is the basic recipe I use and then add whatever vegetable you want for a different twist on plain, ordinary hummus. Don't be shy, experiment! Once you invest in a jar of Tahini (ranges from $4 - $8), the basic hummus recipe will cost you maybe $2 - $3.  Can't beat it!

Basic Hummus Recipe:

1 can chickpeas, drained (You can either use them straight from the can or soak them overnight in water or throw them in a slow cooker overnight for a creamier hummus)
1 fresh squeezed lemon
2 tablespoons Tahini
1 - 2 fresh garlic cloves
2 tablespoons olive oil
Salt & Pepper to taste

Mix all of the ingredients in a food processor, blender, or ninja until smooth and creamy. You may need to add 1 - 2 tablespoons or of water so that the hummus blends well. Enjoy!

Not only is hummus a great party appetizer but it serves as an excellent, healthier replacement for mayonnaise as a sandwich spread. It's also perfect for snacking on-the-go and a great snack with carrots, pita chips, or celery to much on during the work day. Hummus is a low calorie, low carbohydrate,  and high protein food that is not only Vegan, but also gluten-free.